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6 Easy and Practical Habits to Try If You Want to Sleep Better at Night

Better sleep = better quality of life
6 Easy and Practical Habits to Try If You Want to Sleep Better at Night
IMAGE (LEFT TO RIGHT) Pexels, Instagram/ph.emmasleep
Better sleep = better quality of life

I've discovered the magical effect of blackout curtains, which made my bedroom dark. The absence of light immediately made me sleepy, and I'd never been woken up by the harsh sunlight. I've never looked back. But, changes in my life caused me to have difficulty achieving a deep slumber again. Blackout curtains weren't enough anymore.

I work in a hybrid setup so I'm still finding the sweet spot of having a routine. It's never the same day at work for me. Because of my dynamic schedule (which I'm very grateful for because I get easily bored!), I simply found it hard to find an evening routine that will help me slow down before I sleep.

I also moved to a different city. It was a major adjustment because my new neighborhood was a far cry from the chill environment I grew up in. I also didn't bring furniture from my family home so EVERYTHING was new. My body knew it was in an unfamiliar place.


I already knew that when I get better sleep, I can wake up in a bright, cheerful mood. I had to take proactive steps to adjust and get my sleep game back. Here's what I did:

New Habits To Try For Better Sleep

1. Pick a low-light source after dinner

Turning off the overhead lights signal my brain that it's already nighttime, aka work is done. I switch on a small lamp near my bed. Dimmed lights are life-changing and they won't even cost you a lot to buy a nightlamp.

2. Place my phone on "Do Not Disturb."

I gave myself a tech cutoff so my brain won't be active while I'm trying to fall asleep. By 10:30 p.m., I have to stop browsing social media. Those posts will still be there when I wake up. If I need to learn something, I can do it in the morning. I also paused notifications on my phone by this time so I can have a peaceful evening.

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3. Take melatonin.

Melatonin is a hormone our bodies naturally produce, and it induces drowsiness. When you take a melatonin supplement, you can feel sleepy faster than you normally would. I confess that I couldn't take anything in pill or capsule form. So, I was ecstatic that melatonin now comes in grape-flavored gummies!

PHOTO BY Instagram/healthfusionph

Extra Strength Melatonin Gummy Food Supplement, P779, K.O.-KAY! Beautymnl

4. Exercise during the day.

In my 20s, I only thought of exercise as a way to get abs and to look good in clothes. Now that I'm in my 30s, working out is for overall health. When you move your body at the start of the day, your brain functions better. You're not moody and you're more productive. On days I work out, I find myself worn out by dinnertime. Being sleepy naturally happens.

5. Let it all out

This is going to sound TMI, but my body feels GREAT when I don't have any problems with my gut. Taking a fiber supplement in the morning helps with my digestive issues. No more bloating; no more constipation! I feel light before I go to bed.

Trizie grape fiber supplementPhoto by Trizie


 Grape Fiber 7-day Cleanse (7 sachets), P1,595, TRIZIE, Shopee and Lazada

6. Invest in a good mattress.

ISTG, I was so content with sleeping on the mat. (This was a result of watching too many Japanese vlogs featuring minimalist practitioners who sleep on mats.) I always sleep on one side so it was only a matter of time before I had a pinched nerve on my shoulder. I had to wear an arm sling for a week.

Getting a mattress made with German engineering techniques and approved by scientific experts who specialize in sleep is priceless. We spend most of our lives sleeping so investing in a good mattress is a way of thanking your body for hustling all day. (Partner it with a firm pillow while you're at it. ) Since I've slept on my new bed, I've had more vivid dreams and I never had body ache problems again. I wish I did this sooner!

PHOTO BY Instagram/ph.emmasleep

Original Mattress, P16,250, EMMA, Emma

This story originally appeared on Cosmo.phMinor edits have been made by the editors.

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